Baseline & Warm up:
ROM Drills ~5 minutes

Conditioning:
Cindy - AMRAP 20mins 12x

Strength +Work Capacity: (++metcon)
Power Clean 3x 3x 135#
300x jump rope singles

Power Clean 3x 3x 155#
200x jump rope singles

Power Clean 3x 3x 185#
100x jump rope singles

DB Bench Press (or floor press) 3x 6x 135#
30x box jumps

DB Bench Press (or floor press) 3x 6x 135#
20x box jumps

DB Bench Press (or floor press) 3x 6x 135#
10x box jumps

DB Rows 3x 6x 25#
30x burpees

DB Rows 3x 6x 25#
20x burpees

DB Rows 3x 6x 25#
10x burpees

Stretch + Hydrate & Fuel